Eating for the Season - Winter Nutrition

Winter is here and in full swing! Thanks to weather changes, nutritional needs change from season to season. In the winter, we are constantly switching from cold outdoor temperatures to dry, heated indoor environments, increasing the risk of infection. One of the best ways to sustain a robust, healthy immune system this winter is by maintaining a balanced diet rich in various nutrients and incorporating daily movement. Sticking to a balanced diet won’t prevent you from getting sick necessarily, but a well-supported immune system can help better protect you. So, the question is, what foods will support our immune system and overall health this winter? Here are a few tips to keep in mind during these colder months of the year!

• Focus on Vitamin D-Rich Foods 

With days getting shorter and colder, we often get less exposure to sunlight throughout the day. This may lead to depleted levels of Vitamin D. Vitamin D has many critical functions in the body, including its role in bone health. The body needs Vitamin D to absorb Calcium, another nutrient essential for healthy bones and teeth. It’s important to note that Vitamin D is only found in minimal amounts in food. Because of this, it may be beneficial for some to take a Vitamin D supplement, especially during the winter months.

Vitamin D deficiency is quite common and
​is associated with:

• sleep problems
• joint pain
• poor immunity
• depression 

Food Sources of Vitamin D:

• salmon & other fish, like tuna & sardines
• eggs
• mushrooms
• foods fortified with Vitamin D (Vitamin D has been added in): cow’s milk, soy milk, orange juice & cereals ​

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• Be Intentional About Including Omega-3 Fatty Acids in Your Diet

The body cannot make Omega-3 fatty acids on its own, so we must consume them through diet or in supplement form. Omega-3 fatty acids have many benefits, and research has linked this fatty acid to improved cardiovascular health. 

Some examples include:

• reducing the risk of cardiovascular disease and blood clots
• lowering triglyceride levels
• lessening inflammation

There are several foods rich in Omega-3 fatty acids like:

• salmon
• flaxseeds
• chia seeds
• walnuts
• pumpkin seeds
• supplements like fish oil and krill oil also supply Omega-3 fatty acids

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• Load Up On Vitamin C
  

Vitamin C is a water-soluble vitamin long associated with improving immune health. Vitamin C is also a potent antioxidant, meaning it fights free radicals in the body, which may help protect the immune system from damage and promote healthy aging. The body cannot make Vitamin C on its own, so it must come from the diet. Vitamin C is abundant in many fruits and vegetables, including citrus fruits.

• Keep Warm this Winter 
  

Foods that take longer to digest, like complex foods high in healthy fats, proteins and carbohydrates, can raise your body temperature and lead to a feeling of warmth. The technical term for this process is thermogenesis. Thermogenesis is the process of heat production by way of food metabolism. Some heat-producing foods include root vegetables like potatoes, carrots and turnips, nuts, and common herbs and spices like garlic, black pepper, ginger, and turmeric. Water also helps regulate your internal temperature and keeps your body functioning well, so don’t forget to hydrate! ​

• Take Advantage of What’s in Season!

Not only do changes in weather impact the way we eat, but they also impact what we eat. Availability of produce changes in grocery stores throughout the year to reflect what’s in season. Seasonal produce is fully ripened and harvested at its peak to retain full nutrient and vitamin content. It often costs less because the crop is abundant when in season. Eating seasonally is also a great way to support a more sustainable food economy and care for the planet. Including seasonal produce in your diet can provide dozens of vitamins and minerals to support your health this winter. Here are some of the seasonal crops we’re looking forward to eating:

• Apples 
• Brussels sprouts
• Cabbage
• Kiwifruit
• Leeks
• Lemons
• Oranges
• Pomegranates
• Sweet potatoes

​Here are two delicious recipes that are packed with nutrients and perfect for the wintertime ~

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Ultimate Winter Salad 
​Yield: 8 entrée servings or 16 side servings
​
Ingredients:
6 oz. weight shredded kale
½ small lemon, juiced
1 Tbsp. extra virgin olive oil
6 oz. weight shredded vegetables (Brussel sprouts, cabbage, carrots) 
​2 medium apples, cored & diced
1 ½ cups candied pecans (see note)
4 oz. weight crumbled goat cheese
1 ½ cups roasted delicata squash (see note)
½ cup pomegranate arils

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For the Dressing:
½ cup red wine vinegar
4 tsp. whole-grain or Dijon mustard
4 tsp. pure maple syrup
¼ tsp. sea salt
¼ tsp. ground black pepper
½ cup extra virgin olive oil

Instructions:
1. Put the shredded kale in a large salad bowl. Add lemon juice and extra virgin olive oil. Use your hands to massage the lemon juice and olive oil into the greens - about a minute or so. The kale should wilt slightly and deepen in color.
2. Add the other shredded vegetables/greens, chopped apple & candied pecans to the bowl.
3. Make the dressing by combining all of the dressing ingredients in a lidded glass jar or canning jar. Shake vigorously for 30 seconds. Pour the dressing over the salad & mix well.
4. Add the crumbled goat cheese, delicata squash, and pomegranate arils to the top. Serve & enjoy!
Nutrition per serving: 330 calories; 27g Fat; 11g Protein; 17g Carbohydrates, 250mg Sodium, 375mg Potassium
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Hot Spinach Dip
Yield: 3 cups (24, 2 Tbsp. servings)
​
Ingredients:
1 (10 ounce) package frozen chopped spinach, thawed & drained well
½ cup red bell pepper, diced
2 Tbsp. minced garlic
½ lemon, juiced
1 (6.5 ounce) jar artichoke hearts, drained & mashed
½ cup light cream cheese
¼ cup nonfat Greek yogurt
½ cup grated Parmesan or Mozzarella cheese
Ground black pepper, to taste
¼ tsp. crushed red pepper (optional)
Instructions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Mix together spinach, bell pepper, garlic, lemon juice, artichokes, cream cheese, Greek yogurt, and cheese. Season with pepper to taste. Spoon mixture into a 1-quart baking dish. Top with crushed red pepper if desired.
3. Bake for 20 minutes, or until bubbly. Enjoy with whole-grain crackers, tortilla chips, bread, or your favorite vegetables.
Nutrition per 2 Tbsp. serving: 37 calories; 2g Fat; 2.7g Protein; 2.3g Carbohydrates, 82mg Sodium, 62mg Potassium

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Stay healthy & warm this winter! 

-Maheen Jamshidpour,
Dietetic Intern 

Resources:
https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system
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